Rationalization = Sabotage!!

Rationalizing weakens the ability to control yourself.  If you find yourself rationalizing one more bite, two then three... take a step back.

Your body is amazing!  If you listen carefully it will let you know when you are done, when it has had all it needs.  Even your esophagus will tell you.... even beg you, "PLEASE, don't put anything else down me!" Your taste buds become must less sensitive!  Your stomach will send you signals.  "No more!"  These are your guides. Trust them.  They are designed and built to do a specific job... let them do it!  Most of the these signs are polite & can go unrecognized, especially if they have been ignored.  As you listen, you could possibly be eating 1/2 or even 2/3 less than you are use to.

Use food as fuel.  While I was in Japan, we walked everywhere!  It was the first time I remember eating in order to support my stamina.  Eat to live... not live to eat.  Food is meant to be enjoyed; but only within the "hunger or re-fueling" context.

I believe our hearts are pricked by the desire to do better in our health for a reason.  This is not about vanity.  We were made to desire optimum health.  Our health affects every single aspect of our lives.  Think about it.

Empower yourself.  Serve yourself smaller portions, listen to your body signals, trust them and obey them by putting down the fork.  In that moment your self-confidence will shoot through the roof perpetuating even a greater desire to continue to move forward and reach your goal(s).

The desire for better health will soon surpass the desire for more food than what your mind not your body wants.   

About the Health of You!

It's no secret the media pounds down on the world today to look a certain way, wear a particular size & if you take this pill or use this lotion you'll look just like this... Whatever "this" is. 

Health First. When I keep the focus on my health, what I eat and do becomes a natural part of my day. What I eat is either going to work for me or against me!

I want every added benefit!  That old adage, "An apple a day keeps the doctor away."  Think about it.  That one little apple is nourishing my cells, my brain & on & on.  I know our Heavenly Creator designed me in His image along with the best way to feed it.  An apple does something specific for our bodies as does every other whole food out there.  

I read food labels!!  The first 5 ingredients being the most crucial.  Is it free of Hydrogenated Oil, High Fructose Corn Syrup, Sugar, Enriched Bleached Flour, etc? Go check is your Peanut Butter & Bread.  

Do I still have a piece of chocolate cake... yes. But in very small portions. The majority of the food I consume is what was intended for my body.

To our HEALTH!!!!

 

Finding a source of exercise!

We learn to discipline ourselves by taking one step at a time!  Our bodies need and have the desire to move. The recommended amount of exercise is 30 min per day. If you need to break it up into 10 minute increments then by all means.  

Personally, I can get bored with exercise very easily. Having a buddy to exercise with is helpful. (Thanks Michelle!)  I like to dance!  I like to be outside riding my bike, walking/running. I'm enjoying Yoga. I find I need to change it up.

My weights sit on my counter next to the stove.  I lift them every chance I get... mostly while I'm making dinner.  Or I'll often throw in some quick push-ups against my counter.  Do lunges down the hallway or as I'm loading the dishwasher.  IT ALL COUNTS!!! It's called SNEAKY exercise. Athletes swear by it!  If it works for them... it works for me!!  Besides, if you have children, they're watching!

So ya had a bad day!

I was asked to speak to our ladies church group this last week on "How the Physical Affects the Spiritual".  As I prepared, I was struck by a phrase I've heard many many times... Endure to the End.  I've always understood this to mean we are to press forward in conquering the hardships, sickness, failures & even spiritual shortcomings in this life so that we might have Eternal Life someday.  (Click here for further Spiritual Insight)  

In my opinion, running a marathon would surely have to stir up some physical endurance in my body.... some how, some way!  Well, we haven't been asked to run a marathon; but we have been asked to take care of one of the greatest gifts we have been given... our bodies. Everyday. Enduring to the end.  Even in our health, we must do our part.  I mentioned to the ladies, "I am not on a diet.  This is the way I choose to live my life.  I want to do my part.  It is everyday. Everyday for the rest of my life."  

Lately, I have been so aware and appreciative of the body I have been given.  I have arms and legs and a mind that allows me to do what I love.  It is not a perfect body.  But a body I am so grateful for.  

So if you've had a bad day, fallen off the wagon, eaten a treat or two more than you should.... Well, today is a new day! Jump back on...  Never give up on you, your health or your body!  

Endure to the end spiritually AND physically.  Yes, it's everyday. I want to cross the finish line at then end of my life knowing that I did my best.  What does that mean?  Eat fruits, veggies, lean meat, drink lots of water, exercise & get enough sleep.  Sounds simple doesn't it?  Not necessarily... hence 'enduring to the end'.  There's lots of trial and error along the way.  But we do better when we know better.  

Real Beauty!

Isn't it beautiful!  Food that makes you GLOW from the inside out!  

Work towards the suggested servings each & EVERY day! Not sure what that is? Click HERE.  (You're going to love this brochure. I do!)

Removing the Temptation

Buy only healthy food at the grocery store.  If you buy a bag of Doritos's, they will be eaten.  You don't want the temptation constantly beating at you with unhealthy food in the house.  Replace it with other items.  Some of my favorites are raw almonds, dark chocolate & soy crisps.  Then decide what is reasonable for the day.  For me it can be 10 almonds, 1 small square of the chocolate and 1 serving of crisps (sometimes less).  And then of course having lots of fruits and veggies on hand.  Have you tried veggies with hummus dip?

Every time I have a "munchie" craving I try to grab a "whole food".  You can't believe how over a period of time those cravings decrease considerably!  It truly is amazing to me!

Off to the grocery store!  (Honey Crisp Apple Season is just around the corner!!!  There is nothing like eating fruit that is in season.)

Caution Portion Distortion

In terms of food, it is truly amazing how little our bodies need.  

~Use a salad plate instead of a dinner plate.  

~Use measuring cups to check the amount.  

~Read the labels for serving size. 

(Most serving sizes are based on a 2,000 calorie diet.  If you are wanting to consume less than that, take it into consideration.  You might want to adjust even the "suggested serving" size.)

For our children's sake:

I serve up their plate and then put the food away.  

I do not serve meals "family style".  

If they say they are still "hungry" I try to suggest another activity like reading, playing outside, etc and say, "Let's have our tummies settle."  

(I was interviewed by the newspaper a while back on the health and activity of our children.  More to come on that and my thoughts.)

Rarely do children come back for more; but if they do (after 20 minutes or so) I give them a little something like fruit, veggie or small glass of milk or juice.

Try the same for yourself!  

Focus on making your life something other than food!  Focus on the ACTIVITY and making memories with the ones you love.  Distraction can be key.  Do what you love!

This is about YOU and loving your life and your body.

Ugh... just looking at this picture makes me feel exhausted!

Take the Portion Distortion Quiz

No matter what...

Slow and Steady Wins this Race!

Weight loss that stays off is that which is slow and steady. 1/2 lb - 2 lbs a week is just that.  To do so, eating habits do not need to be drastically changed just consistent.  A healthy lifestyle. For some all it takes is omitting their snack(s) for the day, using a smaller plate for portion control, not eating after 7 pm, etc.  

It takes 3,500 calories to put on one pound; therefore, to lose 1 lb a week you must decrease your calories by 500 each day.  (7 days a week x 500 = 3,500)  You can do this 2 ways... 1) Eat less or 2) Exercise.  Try a combination of both.

Remember to only weigh yourself once a week and always take into consideration the time of the month.  The wrong time of the month can add up to 2 extra lbs.  So don't be discouraged.  

Persistant and Consistent.  You can do it!